Running advice, distance or time?

Loumossmfp78

Managed to run 3 mile at the gym without stopping which as a beginner im made up with, but next time i go do i stick to 3 mile and try to do it faster or aim for a longer distance? I want to have some kind of plan in place, any advice i would be greatful for!

Sedu1906

3 miles is a good workout. When I run outdoors I tend to go by miles (at least 3) when I run at the gym I usually go by time (30 minutes). There's no method to my madness though...just what I'm used to.

Loumossmfp78

That actually sounds like a good idea, mix it up abit! although i can do the 3 mile i definately need to improve on my time! Thanks

DancingMoosie

Just keep going. Try to keep a steady pace and increase your distance slowly. Speed will come later.

Sedu1906

louisemoss5978 wrote: »

That actually sounds like a good idea, mix it up abit! although i can do the 3 mile i definately need to improve on my time! Thanks

You're times will increase the more you run. Good luck.

silverfiend

It depends on your goal. Are you training for a 5K race or something similar, or are you just wanting to improve?

When training for a goal, you will typically alternate your runs. Once a week go for an easy pace but longer distance, once or twice a week you train for speed by doing interval runs (aka fartleks), and then any other runs are mid distance at an easy pace.

That routine will build both your running stamina and the speed you can run. The only caution here is not to push too hard to fast because you can injure yourself.

OSUbuckeye906

I agree with @silverfiend 's post. You should probably focus on one overall goal, either time or distance and mix up your workouts a bit as well. If you're looking for more guidance, there are tons of beginner running plans out there for you to look at to get an idea. You can always join us in the January runner's thread over in the Challenge section. Running 3 miles is a great accomplishment, so congratulations and good luck with your running!

trijoe

A new runner!!! WOOOOOOOOOT!!!!!!!! Congratulations not just on 3 miles, but on 3 miles and wanting to do it again. That's the spirit! So what do you want to do? Do you want to go fast? Or do you want to go far? Or do you simply want to see where it all takes you? If you're doing 3M then you're already at a 5K (3.1M) race distance. Which is great! You can work on your distance and try to expand to 10K (6.2M), which also has many races. This should take you a while to reach. You can work on trail running, with all the birds and squirrels and trees and roots and rocks and such. Some runners really groove on the serenity of trail running. Your options are as endless as the routes you can run. Again, congratulations, and keep enjoying it!

TavistockToad

Depends what your goal is?

Loumossmfp78

silverfiend wrote: »

It depends on your goal. Are you training for a 5K race or something similar, or are you just wanting to improve?

When training for a goal, you will typically alternate your runs. Once a week go for an easy pace but longer distance, once or twice a week you train for speed by doing interval runs (aka fartleks), and then any other runs are mid distance at an easy pace.

That routine will build both your running stamina and the speed you can run. The only caution here is not to push too hard to fast because you can injure yourself.

I wasnt sure which way to approach it, i enjoy running and although i did the 3 mile it wasnt the quickest, so i thought about aiming for a quicker time before i step up the distance! But i like the idea of alternating my runs like youve suggested, so might give that a go! Thanks

Loumossmfp78

trijoe wrote: »

A new runner!!! WOOOOOOOOOT!!!!!!!! Congratulations not just on 3 miles, but on 3 miles and wanting to do it again. That's the spirit! So what do you want to do? Do you want to go fast? Or do you want to go far? Or do you simply want to see where it all takes you? If you're doing 3M then you're already at a 5K (3.1M) race distance. Which is great! You can work on your distance and try to expand to 10K (6.2M), which also has many races. This should take you a while to reach. You can work on trail running, with all the birds and squirrels and trees and roots and rocks and such. Some runners really groove on the serenity of trail running. Your options are as endless as the routes you can run. Again, congratulations, and keep enjoying it!

I wasnt expecting to enjoy running so much , i guess i want to see where it takes me without the novelty wearing off! Dont think im ready for trail running just yet but maybe thats something i can work towards thanks so much

spiriteagle99

Do most of your runs slowly. You will build up your endurance with less chance of injury. Speed will come with more miles even if they are done slowly. Only do a faster run about once a week, and warm up well before you start running faster. (i.e. 1/4 mile walk, 1 mile slow jog, then do some faster intervals.)

CafeRacer808

I ran track and cross country in high school. At the start of every season, our coach would drill into us, "Distance first, speed later."

Loumossmfp78

TavistockToad wrote: »

Depends what your goal is?

I think long term my goal is going to be distance thanks

MeanderingMammal

louisemoss5978 wrote: »

TavistockToad wrote: »

Depends what your goal is?

I think long term my goal is going to be distance thanks

In that case, train for distance, speed will come.

Loumossmfp78

spiriteagle99 wrote: »

Do most of your runs slowly. You will build up your endurance with less chance of injury. Speed will come with more miles even if they are done slowly. Only do a faster run about once a week, and warm up well before you start running faster. (i.e. 1/4 mile walk, 1 mile slow jog, then do some faster intervals.)

im going to aim to run 3 times a week, do 2 slow to build up my endurance and then my 3rd aim for speed thanks a lot youve really helped

jennypapage

that's a good plan. i have my long run on mondays (10k at the moment), a nice steady 5k on wednesdays and another faster 5k on fridays. then in the weekend i have two nice rest days, so i can start on monday all over again.

BeeerRunner

That's kind of how I started running. I was 60 days into P90X3, and decided to run on the treadmill. Just felt like running! I fully expected to have to do a run walk combo, but I ran the entire 3 miles without stopping (although it was slow).

Since I only had 30 days of P90x left, i didn't have time to add in more runs. So, I ran 3 miles once per week and worked on increasing my speed for small durations. After P90X3 was over, I gradually started adding in more running days. I got up to running 3 miles a day, 3x a week. At some point, I moved from the treadmill to outside. From there, I increased 1 run a week by 1 mile. I remember being ecstatic when I ran 5 miles straight. Now, my 1st marathon is 4 weeks away.

If you really enjoyed running, I would recommend following a plan so you don't get injured. Although I didn't do C25K personally, I hear a lot of people rave about it. There are also free training plans you can find on the internet. You'd want to look for a beginner 5K plan. The more your body gets used to running, and the more miles you log, your speed will naturally increase. You just need to take small steps so you don't get injured.

Welcome to the world of running...it's addicting! Lol!

Loumossmfp78

Thankyou @jennypapage ! That sounds like a plan aim for different runs on different days! Im gonna do 3 runs a week, i can do the 5k now no problem so maybe i need to work towards the 10k that way im being challenged still! Didnt think id like running so much

Loumossmfp78

Thankyou @BEERRUNNER! I didnt think i had it in me run 5k without stoppping.my first attempt too, i was ecstatic and i felt great after it! Didnt realise how much i loved running! I think i need to step it up to 3 days now and aim for the 10k on one of those days! If i did a 3 mile treadmill run today im i crazy attempting a jog outside tomorrow? Or do i need a rest day in between

deannalfisher

I find running on a treadmill to be easier than running outside - at least at first (my first outside runs after a winter on the treadmill suck!)

I'd take it easy and build and not do too many consecutive days of running - consider cross-training (swimming, cycling, weights, yoga)

jjpptt2

I'll just add that running based on time/distance is probably going to be safer and easier to manage/sustain vs running for speed, assuming you are fairly new to running.

Something like adding 10% distance to your weekly mileage every so often is a good place to start.

Loumossmfp78

Thankyou @deannalfisher so do u think im gonna struggle doing the 3 mile outside compared to the treadmill! Iam doing cardio at the gym aswell mix it up abit

Loumossmfp78

Thankyou @jjpptt2 yes im a totally new to running, didnt expect to love it so much! Not thought of just adding a percentage weekly! Sounds like a plan

deannalfisher

@louisemoss5978 - you may or you may not...I just know that I do personally

a common problem I see with many new runners is ramping up in distance too fast (and I'm guilty of it too), as well as running long slow runs too fast

Loumossmfp78

@deannalfisher well there is more a chance ill trip over a kerb!

deannalfisher

haha yup...I routinely trip over my own feet its a rite of passage

Loumossmfp78

@deannalfisher were like 2 peas in a pod! I suppose its a challenge in itself not to fall!

GottaBurnEmAll

deannalfisher wrote: »

haha yup...I routinely trip over my own feet its a rite of passage

I thought I was the only person who did that.

deannalfisher

now when you fall off your bike while its hooked to the bike trainer in your basement...then you might equal my level of awesomeness....

KatieJane83

GottaBurnEmAll wrote: »

deannalfisher wrote: »

haha yup...I routinely trip over my own feet its a rite of passage

I thought I was the only person who did that.

Last summer I had 3 consecutive Sunday long runs where I wiped out and scraped up the exact same spot on my left leg. Needless to say, took quite a while for it to fully heal up

And I concur with all those suggesting a gradual increase in overall mileage. As you increase your distance, your pace will start to increase too, as your endurance builds. 3 days a week is a good place to start, with some cross-training on in-between days. Once you've been running for a while, built up your base mileage a bit, and really gotten comfortable with running, then you can start looking into throwing in some occasional speedwork as well.